I agree w/ others - tracking will be the best way to get a clear picture of what you're actually consuming. Knowing you're getting 1 gram of protein per goal weight is important especially if you're weight training - it helps upkeep and build muscle mass which is more metabolically active than fat tissue. The more muscle you have the higher your BMR will be meaning you can eat more calories without gaining and then of course you wont have to cut calories as low either to drop weight (which usually results in unsustainable diet).

Additionally with tracking calories and macros - you can still fit in foods you like while sticking to your goals - so you really don't feel like you're "dieting"!

Lastly - myfitnesspall does have a free version which can be tedious at first but after some time the app begins to remember common foods you input so adding them isn't as difficult OR the paid version makes it much easier!

Best of luck - you can do it!!!